The five healthiest fish that exist essential in your diet. Five healthiest, why they’re essential in your diet. Fish is an excellent source of protein and omega-3 fatty acids, and including it in your diet has been linked with numerous health benefits. However, not all fish are equal. Some types of fish are higher in Mercury and other toxins. While others are lower in nutrients. That’s why it’s important to choose the right types of fish to include in your diet.
Health Benefits of Guilt Head Bream
Healthiest fish: one the guilt head bream. It is one of the most typical in our Gastronomy and can be found in Mediterranean Waters. It is a semi-fatty fish with low caloric value and easy digestibility. Its consumption provides some interesting nutrients, such as selenium and phosphorus. However, the proportion of vitamins is lower compared to other species. Among the B vitamins, only B12 and niacin, or vitamin 3, deserve special mention. Regarding fat-soluble vitamins, it has an appreciable content of vitamins D and E. Among the functions of the latter, its antioxidant action stands out, which constitutes a protective factor against certain degenerative diseases, cardiovascular diseases, and cancer.
Nutrient-Rich Cod
The cod, in this case, we are dealing with a white fish, which is due to the fact that its meat is lean. One of the advantages of this species is that it includes some nutrients that are not always easy to find in other foods, such as selenium, but also vitamin D and omega-3. Selenium is essential for the integrity of cells as it participates in their protection against agents that can oxidize them and therefore destroy them. This mineral is not abundant in many foods, but instead, only 200 grams of the cod cover 60 to 70% of the recommended daily amount of selenium.
Salmon’s Health Benefits
The salmon is a very popular fish and is recognized as one of the healthiest. It is very rich in healthy fats. Why, 100 grams contains 2.5 grams of Omega-3. In addition, it is very versatile and can be eaten raw, canned, or cooked. Among its benefits, we can highlight that they help to significantly reduce the level of low-density lipoprotein cholesterol and stimulate the production of good cholesterol. Strengthen the heart muscle and normalize the functioning of the cardiovascular system. In addition, it is rich in antioxidants that help prevent inflammatory processes or slow down aging. It also provides a good amount of vitamins B6, 12d, and E.
Nutritional Benefits of Tuna
The tuna, like salmon, is an oily fish and characterized by being a good source of omega-3 fatty acids. 100 grams of this fish contains 1.29 grams of omega-3 fatty acids, although to a lesser extent than salmon. In addition, it is also rich in protein, B vitamins, and vitamin D, which are essential for healthy skin in bones, and contains all the essential amino acids. In this way, it helps to keep both our cardiovascular and musculoskeletal systems in good health. Another advantage is that it is completely free of carbohydrates and contains virtually no fat, which is less than one gram per 100 grams.
Nutritional Benefits of Sea Bass
The bass sea bass is one of the leanest white fish. With its 1.3 grams of fat per 100 of meat, it is an ideal food for those who want to control the number of calories they eat. Among other characteristics, it stands out for its high protein content of high biological value and some vitamins and minerals. Its meat provides selenium, essential for reproduction, thyroid gland function, DNA production, and phosphorus necessary to produce energy and carry out many essential chemical processes.
